Pull-Up/Muscle-Up & HSPU Training EMOM x 14 min
Odd Min = 1-10 reps (based on ability)
Ring Muscle-Ups, Bar Muscle-Ups, Chest to Bar Pull-ups, Pull-ups, Weighted, Strict , Chin-up etc
Even Min = 1-10 reps (based on ability)
Handstand Push-Up, Strict HSPU,Parallette HSPU, Free-Standing or Handstand Walks, Scaled any fashion to work HSPU
i.e. 1-2 wall walks, to ab-mats, box etc
WOD #1 5min AMRAP
4 Hang Power Clean & Jerks 135/95 RX+ 165/115 MRX 115/75
4 Over Bar Burpees
4 Bar or Ring Muscle-Ups MRX 4 C2B
Rest 3min
WOD #2 For Time:
25 Chest to Bar Pull-Ups MRX Pull-Ups
20 Over Bar Burpees
15 Hang Power Cleans
10 Jerks
“I ❤️ this wod”
-CJ
I ❤️ this wod.
I ❤️ this WOD more
My man Mac P. is focused and determined as ever. He’s been putting in work since his first day and that Front Rack position shows it. Keep the grind alive dude!
Mac P is one stellar guy who always gives it his all! He has been working hard and pushing his limits since day one, and his continual gains are evidence of his work ethic. Way to be, Mac! 😄
Odd: 2 linked RMU
Even: 2×5 strict HSPU / 2×5 Kipping / 3×3 4” deficit HSPU
4+1 RX
4:36 RX BMU
*BMU on first not second
Looking good Mac!
2 ring mu/5 strict hspu
4+6/4:12 rx+ bar mu
A1. Worked butterfly C2B stuff
A2. HS walk over 45# plates
B1. 2+9 Rx w/ RMU
B2. 5:38 Rx
Thanks for the help and coaching today, Mandee and Dustin!
Even-3 linked 💍 mu
Odd-5 strict hspu
Wod was scaled
3
5:12
AM Open Gym – Today’s WOD :
A. Worked on strict and kipping HSPUs
Worked on ring and bar muscle ups
B1. 4 + 1 rx + w/ ring MUs ( Bar Facing Burpees )
B2. 4:38 rx + ( Bar Facing Burpees )
A. 2-3 linked ring muscle ups/ 5 strict HSPU
B1. 2 + 9 Rx+ w/ ring MUs (bar facing burpees)
B2. 6:30 Rx+ (bar facing burpees)
AM Open Gym:
Mac P is always giving it his all! Keep showing out stud.
A1. Worked Ring MUs with 20# vest
A2. Worked 4” deficit strict and kipping HSPUs
B. 4+4 Rx+ with Bar MUs and bar facing Burpees
C. 5:11 Rx+ With bar facing Burpees
4+1 / 4:12 Rx+
3 scaled/8:12 scaled to pullups and step overs